5th time’s a charm…..
Tuesday, September 3, 2013 Track Night at Santa Monica High at 7pm! Mobility/Warm-up: 10 Dislocates10 Overhead squats, hold bottom of 10th rep 30 seconds10 Fire hydrants (each leg, each direction)10
Labor Day
Limited Hours at both locations due to the Holiday! Weekly Programming: Group Class, Advanced, Venice Barbell Club Monday, September 2, 2013 Mobility/Prehab Wrist Mobility2 Rounds:100ft Bear Crawl10 Light KB
2nd Annual Combat Shooting Fun Day
We’re heading back out to Burro Canyon Shooting Park in Azusa! Last year a big group of PCFers spent the day shooting away under the guidance of our very own
MeatBall Casserole
Sunday, September 1, 2013 Please check the schedule for tomorrow’s Labor Day classes! Mobility/Warm-up: 2x:10 Snow Angels10 Jumping Lunges10 Good mornings w/ barbellGroiner stretch Strength: Clean Pulls (work on a
Congrats Zeb
Saturday, August 31, 2013 Mobility/Warm up: 2 Rounds:Run 200 mWall facing air squats, 10 repsProne PVC dislocates, 10 repsBarbell Push Press in Spilt Jerk Position, 10 reps Strength:
A Different Reason to Squat….
Friday, August 30, 2013 Mobility: 400 meter Run, then 2 Rounds:Samson Stretch, 30 sec each side10 Jumping Squats10 T-Push ups Classic Strength: 1a) Front Squat: 7 – 5 – 4
The Future
Thursday August 29, 2013 Warm up: 2 rounds10 Inchworms20 Bar Activiations30 Walking Lunges Gymnastic Strength 5 Rounds for quality: 2 Rope Climbs*3 Wall Climbs10 Muscle Up Ring Rows7 Strict Handstand
Strolling Down Memory Lane
Wednesday, August 28, 2013 Mobility/Prehab 2 Rounds:Lat Stretch, 15 sec each sideMonster Walk, 10 steps each direction200 meter jogHandstand Hold, 30 seconds Classic Strength EMOTM for 10 minutes – 3
Tuesday
Tuesday, August 27, 2013 Attention MDR Peeps! There is NO PARKING today in the big lot. Special event today only, tomorrow is back to normal. NO PARKING IN BIG LOT
Listen to Jack
Weekly Programming: Classic, Advanced, Venice Barbell Club Monday, August 26, 2013 Mobility/Prehab Keg Drill, 2 minutesthen, 2 Rounds with Barbell of:10 Good Mornings5 Snatch Grip Behind the Neck Press5 Overhead
